Dementia is a growing concern as we age, but what if something as simple as a daily vitamin could protect your brain?
According to Dr. Liu Jia-Yia, there is a major player in brain health. Often overlooked, this essential nutrient plays a critical role in cognitive function, and a deficiency can lead to serious conditions — even dementia.
Why Thiamine Deficiency Is a Hidden Threat
Despite advancements in medicine, dementia rates are rising in countries like the U.S., while countries such as Singapore are seeing a decline. One difference? Thiamine intake.
Thiamine – known as Vitamin B1. Thiamine helps the body turn carbohydrates and fats into energy, especially for the brain. It’s so vital that the U.S. government fortifies common foods like bread and cereal with it. Yet this might not be enough, particularly because many modern cooking methods and processed foods strip it away.
The Issue With White Rice and Processed Foods
White rice is often considered a staple, but it’s actually a processed food that lacks the Thiamine-rich bran found in brown rice.
Historically, societies relying heavily on white rice without supplementation suffered from severe deficiencies, with effects like cognitive decline and poor judgment.
Even rinsing rice to reduce arsenic — a good idea — can wash away any remaining Thiamine. The same is true for boiling other foods and discarding the water.
Everyday Habits That Drain Thiamine
Thiamine deficiency builds slowly, like a hidden debt. Many symptoms — fatigue, brain fog, irritability — are often misattributed. Common lifestyle choices worsen the issue:
- Alcohol: Reduces Thiamine absorption by at least 50%.
- High-heat cooking: Destroys Thiamine, especially with added alkalines like baking soda.
- Coffee and tea: Act as diuretics and contain compounds that reduce Thiamine.
- Raw seafood: Contains enzymes that break down Thiamine in the gut.
- Preservatives: Sulfites in wine and processed foods destroy Thiamine.
Medications and Thiamine Loss
Several common medications interfere with B1 absorption or increase its excretion:
- Antacids and proton pump inhibitors: Reduce stomach acid needed for absorption.
- Diuretics: Increase Thiamine loss through urine.
- Metformin: Can lower Thiamine levels, though often prescribed long-term.
These drugs may be necessary, but their effects on nutrients should be considered.
The Kidney and Heart Connection
Kidney health directly affects how your body retains Thiamine. High blood pressure — often caused by too much sodium from processed foods — damages the kidneys and accelerates nutrient loss. Many people with early-stage kidney disease don’t even know they have it, making this a silent contributor to Thiamine depletion.
Heavy metals, gut issues like chronic diarrhea or IBD, and aging (which lowers stomach acid production) also make it harder to absorb or use Thiamine properly.
Beyond Thiamine: Other Key Nutrients for Brain Health
While B1 is crucial, it’s part of a bigger picture. Other nutrients are also essential for long-term brain and body health:
- Vitamin D: More hormone than vitamin, it influences brain function, mood, and memory. Low levels are linked to dementia. But for Vitamin D to work properly, you need magnesium, zinc, boron, and Vitamin K2.
- Omega-3 Fatty Acids: Especially DHA and EPA, which make up a large portion of brain fat. They enhance memory, improve mood, reduce inflammation, and protect neurons. A lack of Omega-3s is associated with depression and poor sleep.
A Smarter Approach to Aging
Rather than waiting for illness to appear, we should focus on prevention. That starts with understanding how nutrients like Thiamine and others influence our brain and body. Whole foods, not just supplements, provide the full spectrum of what our bodies need.
By staying informed and making small dietary and lifestyle changes, we can improve brain health, delay cognitive decline, and increase our chances of aging with clarity and vitality.